Week 10 / 20 Day 3 A) BS: 60/6, 65/6x3sets B) Strict Press: 4 sets of 6@80% of last weeks 6RM C) Snatch Grip RDL: 4 sets of 8 medium load D) 4 sets 12 abwheel roll out/evil wheels 30 sec arch hold on floor Click Here to sign up for the Premium … [Read more...]

Week 10 / 20 Day 2 A) Tall Clean: 3 sets of 3 as warm up B) Clean Pull to Explode + Clean from Blocks Below Knee: 60/2, 65/2, 70/1x2sets, 75/1 C) Clean Pull + 5 sec descent: 85/2, 95/1, 105/1 D) 5 rounds -50m 1 arm farmers carry AHAP -50m 1 arm … [Read more...]

Week 10 / 20 Day 1 A) FS: 60/4, 70/4, 75/3x2sets B) Pressing Snatch Balance: 3 sets of 3 as warmup C) Snatch Pull to Explode + Snatch from Blocks Below Knee: 60/2, 65/2, 70/1x2sets, 75/1 D) Snatch Pull + Snatch Pull from 1" off floor: 85/2, 95/1, … [Read more...]

Week 9 / 20 Day 5 A) FS: Max Double, beat week 6 if you're feeling good B) Snatch Pull + Snatch Pull from Below Knee: 6 singles at Friday's best Snatch C) 3 sets: Lateral DB Raises: 8 reps Shrugs: 8 reps DB Alternating Bench Presses: 8 e/arm D) … [Read more...]

Week 9 / 20 Day 3 A) BS: Max Double, beat week 6 if you're feeling good B) Press: Strict Press: Based of 6RM from week 2 Set 1-50% of 6rm/8 Set 2-75% of 6rm/6 Set 3-Max Reps of 6rm Set 4-Adjust weight dependent on reps in set 3 as below **** Weight … [Read more...]

Week 9 / 20 Day 2 A) No hook, no feet, no hip Clean: 3 sets of 3 as warmup B) Clean and Jerk from blocks at knee: Find max double for the day C) Clean High Pull to Target: Max Double start at 90% and go up 5% each set until you cannot hit … [Read more...]

Week 9 / 20 Day 1 A) FS: 60/6, 72/6, 78/3.3x3sets *3, rest 10sec, 3 **rest as needed between sets B) No hook, no feet, no hip Snatch: 3 sets of 3 as warmup C) Snatch from blocks just above knee: Find max double for the day D) Snatch High Pull to … [Read more...]

Week 8 / 20 Day 5 A) FS: Warmup and complete 4 triples at 90% of 3RM, rest as needed B) Snatch Pull + Snatch Pull from Below Knee: 95/1+1x2sets, 100/1+1x2sets, 105/1+1x2sets C1) Plyo Pushups: 4 sets of 8 C2) Ring Rows: 4 sets of 8 w/ 2 sec pause … [Read more...]

Week 8 / 20 Day 4 A) Muscle Snatch + 1 OHS: 3 sets of 3 building B) 2 Pos Snatch (Hang + Floor): 60/2, 70/2, 75/2, 80/1x2sets, 85/1x2sets C) Press from Split: 3 sets of 3 building D) 2 Pos Clean + 1 Jerk (Hang + Floor + Jerk): 60/2, 70/2, 75/2, … [Read more...]

Week 8 / 20 Day 3 A) BS: Warmup and complete 4 doubles at 90% of 2RM, 90 sec between sets B) Press: 5 sets of 3 @ 85% of 3RM C1) Seizure Walk: 4 sets of 50ft C2) Single Arm Russian KBS: 4 sets of 8 e/arm AHAP D) 4 sets: Plank 60 sec Side Plank 30 … [Read more...]

Week 8 / 20 Day 2 A) Power Clean from Power Position + FS + Jerk: 3 sets of 2+2+2 as warmup B) Clean and Jerk from blocks at knee - % Based on best from week 6: 70/2, 75/2, 80/2, 85/2, 90/2, 95/2x3sets C) Clean Pull: 95/2, 100/2, 105/1, … [Read more...]